Abdominal fat is not only a health problem, it is also the initiator of a good body. Moreover, excessive abdominal fat has tight joints with type 2 diabetes and heart disease. Therefore, reducing belly fat is of great benefit to your health and can help you live longer. Usually, belly fat is estimated by measuring waist circumference. Just use a simple tape measure to easily complete this operation at home. A waist that exceeds 102 cm in men and 88 cm in women is called abdominal obesity. If you have a lot of excess fat around your waist, even if your overall body is not too heavy, you should take some measures to eliminate it. Fortunately, there are already some proven strategies to reduce belly fat. Well, here are 6 effective ways to reduce belly fat. Let me explain them one by one:
1. Don’t eat sugar, don’t drink sugary drinks
Sugar is a drug, yes, it is very unhealthy. Studies have shown that sugar has unique harmful effects on metabolic health. Half of sugar is glucose and half is fructose. Fructose can only be massively metabolized by the liver. When you eat a lot of artificially added sugar, the fructose in the liver will be overloaded and forced to convert it into fat. Many studies have shown that excessive sugar is mainly due to a large amount of fructose intake, which will lead to increased fat accumulation in the abdomen and liver. This is the common body with a large belly, with more fat in the abdomen and more fat in the lower abdomen, but not fat in other parts of the body . This is considered to be the main mechanism of the harmful effects of sugar on health, that is, increasing abdominal fat and liver fat, which leads to insulin resistance and many metabolic problems. In this regard, liquid sugar is even worse. Liquid calories are not “recorded” by the brain like solid calories, so when you drink sugary drinks, you will end up taking in more calories. In addition, studies have shown that daily consumption of sugary drinks is associated with a 60% increase in the risk of obesity in children. If your child is also at risk of obesity, consider whether to drink too much sugary drinks. Reduce the sugar content in the diet and try to completely eliminate sugary drinks. This includes milk tea, sweetened drinks, sugary sodas, fruit juices and various high-sugar sports drinks. Remember, all of these are not suitable for eating whole fruits. Fruits are many times healthier than drinks, and they are rich in fiber, which can reduce the negative effects of fructose. Compared with a high-refined sugar diet, the amount of fructose obtained from fruits is much less. Of course, fruit also contains a lot of sugar, so you must eat it in moderation. It is better than drinking juice. If you want to reduce refined sugar, you must start by reading food labels. Summary: Excessive sugar intake is the cause of excess fat in the abdomen and liver. This is especially true for sugary drinks (such as soft drinks), so drink as little or no soft drinks as possible.
2. Eating more protein is a long-term strategy to lose weight
When losing weight, protein is the most important nutrient. It has been proven to reduce hunger by 60%, help you consume 80-100 calories of food metabolism per day (protein is a negative-calorie food, protein digestion process burns more calories than eaten protein), and help you every day Burn up to 441 calories of autologous fat. If weight loss is your goal, adding protein may be the most needed change in your diet. Protein can not only help you lose weight, it can Phenibut on sale also help you avoid regaining weight. There is also some evidence that protein has a special effect on belly fat, better than any other part of the fat loss effect. A study showed that the amount and quality of protein consumed is inversely proportional to belly fat. In other words, people who eat more and better protein have much less belly fat. Another study showed that protein has an important relationship with a significant reduction in the risk of abdominal fat gain within 5 years. This study also shows that refined carbohydrates and fats are important to increase belly fat, and vegetables are important to reduce belly fat. The calories of protein you eat every day should account for 25-30% of the total dietary calories. This is your abdominal fat loss goal. Therefore, try to eat as much protein food as possible every day, such as whole eggs, fish, seafood, beans, nuts, meat and dairy products. These are the best sources of protein in the diet. If you can’t get enough protein in your diet every day, then high-quality protein supplements (such as whey protein) are a healthy and convenient way to increase your protein intake. There are many choices of protein powder on Taobao, mainly buying brands with guaranteed quality imported from abroad. Tips: It is best to use coconut oil for cooking food. Scientific research shows that 30 ml (about 2 tablespoons) of coconut oil per day can slightly reduce belly fat. Summary: Enough protein intake can promote your metabolism and reduce hunger. This is a very effective way to thin waist, belly, and lower belly fat. A number of studies have shown that protein is particularly effective in reducing belly fat.
3. Reducing carbohydrate intake is the key to a slim belly
Limiting carbohydrates is a very effective way to lose weight. Many studies have proven this: when people reduce carbohydrates, their appetite decreases and their weight loses. More than 20 randomized controlled trials have fully proved that a low-carbohydrate diet will lose 2-3 times or even more body weight than a low-fat diet. In the experiment, the low-carbohydrate group can eat at will without controlling calories, while the low-fat group has limited calories, and they often feel hungry. In addition, a low-carbohydrate diet can also reduce weight quickly, and the effect of weight loss is immediate, and the effect can be seen within 1-2 days. There are also some studies comparing low-carbohydrate diets and low-fat diets. The results show that low-carbohydrate diets are particularly effective for reducing fat in the abdomen, organs and liver. This means that a large part of the fat lost during the low-carbohydrate diet comes from “dangerous fats” that cause cardiovascular diseases and induce abdominal fat diseases. Especially in the case of keeping protein intake high, avoiding refined carbohydrates (sugar, desserts, rice, noodles, white bread, etc.) is enough, it can be said to be 80% . However, if you want to lose weight fast, consider reducing carbohydrates to 50 grams per day. This will make your body produce ketones, or ketogenesis, which effectively inhibits and controls your appetite, and allows your body to start burning a lot of fat to provide energy, that is to say, it will greatly reduce your fat. Of course, in addition to weight loss, a low-carb diet has many other health benefits. In some cases, a low-carb diet can save the lives of people with type 2 diabetes. Summary: Studies have sh China Phenibut own that reducing carbohydrate intake is particularly effective in reducing belly fat and lower abdominal fat accumulation, including reducing fat around organs and in the liver.
4. Eat more fiber foods to help you lose weight
Dietary fiber is mainly indigestible plant nutrients. People usually think that eating more fiber can help lose weight. Well, it is true, but please remember that not all fibers are equally valuable. The most valuable are soluble and viscous fibers, they will effectively help you lose fat. These fibers are actually fibers that combine with water and form a thick gel in the intestine. This gel can significantly slow down the movement of food in the digestive system and slow down the digestion and absorption of nutrients. The final result is a long-term fullness and decreased appetite, but it is not easy to be hungry. A scientific study found that adding 14 grams of fiber a day for 4 months can reduce your total daily calorie intake by 10% and help you lose 4 pounds (2 kg). In a five-year study, eating 10 grams of soluble fiber every day can help lose 3.7% of abdominal fat. In other words, soluble fiber may be particularly effective in reducing belly fat. The best way to consume more fiber is to eat more plant foods, such as vegetables and fruits. Of course, beans and some grains, such as natural oats, are also good choices. Summary: Some scientific experiments have shown that soluble dietary fiber can reduce abdominal fat, accelerate metabolism, enhance immunity, and reduce the risk of disease.
5. Fitness is the best way to lose weight
In addition to diet, training is also very important. It is useless to control your diet and diet. It must be effective with training. Otherwise, the last time you resume your diet, you will have to rebound and be fatter than before. 5 points for training, 5 points for diet, 90 points for persistence. If you want to stay young forever, turn back time, and avoid illness, training is one of the best things you can do. In addition, training with diet can effectively reduce belly fat. However, please remember that I am not only talking about abdominal training here. Partial fat loss does not exist (don’t be confused by the media, this is the biggest misunderstanding in the fitness industry), and endless abdominal exercises such as sit-ups will not reduce your belly fat. Partial fat reduction literacy: There is no local area, fat reduction is for the whole body. After fat reduction, your whole body will become thinner, but the speed of fat loss is different for each part. Any method is like this, no matter how you train, what method, where you train (of course, the more systemic training, the better the effect of abdominal fat reduction, of course, your whole body will be thinner). In a study, only abdominal training, such as sit-ups, etc., did not change the amount of fat in the abdomen and waist circumference after 6 weeks. In other studies, aerobic exercises (such as walking, running, swimming, etc.) have been shown to significantly reduce abdominal fat, but the best exercise for reducing abdominal fat is weight training, also called strength training (such as dumbbell training at home, lifting iron). Another study found that training can reduce the risk of rebound after fat loss. This is something you can’t do on a diet alone. A diet alone will only make you rebound again after losing fat, and you will be fatter than before. And let your belly f Phenibut Manufacturers at disappear forever and won’t bounce back, that is to say, training plays an important role in maintaining your figure. In addition, exercise can also reduce inflammation, lower blood sugar levels, and improve all other metabolic abnormalities related to excess abdominal fat. Summary: If you want to lose excess belly fat, weight training with diet is the most effective way to lose weight. Of course, exercise also has many other health benefits, which can help fight aging and maintain your beauty forever. Exercise will make you look younger than your peers.
6. Record what you eat
, how much you eat, and eat consciously
What you eat is very important. Almost everyone knows this. However, most people don’t actually know what they are really eating. People think they are eating “high protein”, “low carbohydrate” or other foods, but they tend to be seriously overestimated or underestimated. So, I think that for anyone who really wants to optimize their diet, they must keep track of what they eat every day, at least for a period of time, for example, two weeks or one month. Absolutely necessary. This does not mean that you need to weigh and measure everything that enters your mouth every day for the rest of your life, but record what you eat every day and how much you eat for two consecutive weeks , Can help you realize where you need to change, eat and adjust consciously. If you want to increase your daily protein intake to 25-30% of your total daily caloric intake according to the above recommendations, then eating only protein-rich foods is not enough, generally In other words, you need actual measurement and fine-tuning to achieve this goal. In other words, the average person does not eat 25% of the protein every day, and most people have insufficient protein intake. You can download the free calorie calculator (myfitnesspal), which is in Chinese and contains almost all the calories of Chinese food, such as fried dough sticks and pancakes. It is very convenient and easy to use. Use this The app can record what you eat and how many calories you eat every day to track your daily calorie intake. I personally do it every two months. I don’t know if I don’t record it, I’m surprised when I record it. Only by recording can you accurately know your current diet. Then, I will know exactly where to adjust so that I can get closer to my personal dietary goals.
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